Do you ever feel that deep elbow pain when carrying heavy bags of groceries? Maybe it flares up when you're playing paddleball or golf? You’re not alone, and you don’t have to put up with it anymore. Let me show you a simple exercise that can help create more space in the elbow joint, leading to greater movement and less pain!
Everyone knows the elbow joint can flex and extend. We do traditional exercises like bicep curls and tricep extensions to keep our elbows strong. But what about the often-overlooked elbow movement: **ROTATION**?
Rotation of your forearm occurs at the elbow joint. When your palm is facing upward, as if you’re carrying a bowl of soup, it’s called a supinated forearm. When your palm faces the ground, as if you were admiring your nails, that’s a pronated forearm. This “flipping over” of the forearm actually happens at the elbow joint, where the two bones (the radius and ulna) twist around each other. Take a look at the pictures below to see exactly how the elbow joint is designed.
*PICTURES*
POSTERIOR VIEW: Right Radius (highlighted in green)
POSTERIOR VIEW: Right Ulna (highlighted in green)
ANTERIOR VIEW: close up of right elbow joint
The ability to rotate the elbow is key to keeping the joint healthy. In the video below, I will show you an exercise you can do at home to help strengthen and mobilize rotation at the elbow joint. Start by doing 5 reps each way every other day, and build from there.
Forearm Pronation/Supination: If you're feeling the work more in the wrist rather than the elbow joint, grab the handle of whatever tool you’re using more tightly and flex your bicep more.
I hope this exercise helps you get back to living life without worrying about the health and longevity of your elbow joint. If you need help with a more personalized approach, we invite you to schedule a No Sweat Intro Phone Call. Let us show you how our expert coaches can help you Move Better, Feel Stronger, and Live Longer!
Sincerely,
The Triad Team
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